10447 Roselle Street, Suite 1
San Diego, CA 92121
(858) 587-2569
info@crossfitdelmar.com
San Diego, CA 92121
(858) 587-2569
info@crossfitdelmar.com
Hours of Operation:
Mon-Fri: 6am-7:30pm
Sat: 9am-12pm
Sun: Closed
Mon-Fri: 6am-7:30pm
Sat: 9am-12pm
Sun: Closed
CrossFit Del Mar Blog
Skill of month for May Handstand Walks
May 3, 2013, CFDM
A big thanks to all of our members that helped out at our CAL League Competition on April 27th! We had so much support from our CrossFit Del Mar family with setting up, judging, score keeping, and helping to keep the event moving. Congratulations to all of our members that competed! The energy between the CrossFit open, CAL League competition, and Poway competition on May 11/12, has been incredible! We are excited to see all the amazing progress in our members fitness and strength! Let's keep it up!
For the month of May we will be focusing on Handstand walks and Assisted Handstand walks. We know turning yourself upside down is a bit scary, but we hope to make it less scary and help you along with this skill. Only way you'll get it is practice!
Be sure to check out this great video on the handstand walk. 3, 2, 1 Go!!
For the month of May we will be focusing on Handstand walks and Assisted Handstand walks. We know turning yourself upside down is a bit scary, but we hope to make it less scary and help you along with this skill. Only way you'll get it is practice!
Be sure to check out this great video on the handstand walk. 3, 2, 1 Go!!
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Mobility
April 6, 2013, Matt Grimm
Does this sound familiar?
You wake up and eat hunched over your bacon and eggs or for those hesitant to hop on the paleo train your cereal or oatmeal. You drive to work crouched over the steering wheel. Spend your day arched over your desk taking calls and at the keyboard. Then come to crossfit, spend 5 to 15 minutes warming up, and you wonder why you can't get your chest up and shoulders back for a deadlift, why you can't get your elbows up for a front squat, or why you can't keep your chest up on a squat.
Well, as you probably picked up on, I described living in a curled position where your shoulders and lats are becoming "glued forward". You might have also noticed all the sitting while leaning forward where your hip flexors are becoming acclimated to this shortened position. The fact of the matter is if you are living in a less than favorable (or dare I say poor) position, then stretching (elongating your muscles) before a workout isn't going to fix all the restriction you impose on your body's joints and soft tissues. Additionally, in your 1 hour at crossfit, it's hard to correct the 23 hours you spend in a broken position.
By now you might be starting to wonder what you can do to correct this movement pattern. Well the best thing you can do is live in a better position.
1. Activate your glutes and abs in your daily life whether you are walking around or sitting in chair.
2. Keep your shoulders back.
3. Maintain a good lumbar curve.
Or simply put, keep yourself "organized" is a fundamental component to good mobility.
Additionally you can mobilize your thoracic spine (T-spine), hips, and other muscle groups often times with nothing more than 3 lacrosse balls (1 single and 2 taped together). (You can go through your couch cushions and wrestle up enough change to buy 3 lacrosse balls and tape.) I'm sure you can find 10-15 minutes each day to work on mobility drills. These usually involve compressing a muscle or muscle group and working for a range of motion.
Not sure how to mobilize? Ask your coaches or simply go to moblilitywod.com and search what's tight and K-Star (Kelly Starrett, DPT) will probably have a video on it and guide you through some mobility drills. Don't want to go through the hassle of finding lacrosse balls? Arriving just 15 minutes early to class and work on mobility and no, casual foam rolling while having a conversation does not count as mobility.
Crossfit Del Mar let's reclaim good position, achieve better form on movements, and see some PRs!
- Coach Matt
You wake up and eat hunched over your bacon and eggs or for those hesitant to hop on the paleo train your cereal or oatmeal. You drive to work crouched over the steering wheel. Spend your day arched over your desk taking calls and at the keyboard. Then come to crossfit, spend 5 to 15 minutes warming up, and you wonder why you can't get your chest up and shoulders back for a deadlift, why you can't get your elbows up for a front squat, or why you can't keep your chest up on a squat.
Well, as you probably picked up on, I described living in a curled position where your shoulders and lats are becoming "glued forward". You might have also noticed all the sitting while leaning forward where your hip flexors are becoming acclimated to this shortened position. The fact of the matter is if you are living in a less than favorable (or dare I say poor) position, then stretching (elongating your muscles) before a workout isn't going to fix all the restriction you impose on your body's joints and soft tissues. Additionally, in your 1 hour at crossfit, it's hard to correct the 23 hours you spend in a broken position.
By now you might be starting to wonder what you can do to correct this movement pattern. Well the best thing you can do is live in a better position.
1. Activate your glutes and abs in your daily life whether you are walking around or sitting in chair.
2. Keep your shoulders back.
3. Maintain a good lumbar curve.
Or simply put, keep yourself "organized" is a fundamental component to good mobility.
Additionally you can mobilize your thoracic spine (T-spine), hips, and other muscle groups often times with nothing more than 3 lacrosse balls (1 single and 2 taped together). (You can go through your couch cushions and wrestle up enough change to buy 3 lacrosse balls and tape.) I'm sure you can find 10-15 minutes each day to work on mobility drills. These usually involve compressing a muscle or muscle group and working for a range of motion.
Not sure how to mobilize? Ask your coaches or simply go to moblilitywod.com and search what's tight and K-Star (Kelly Starrett, DPT) will probably have a video on it and guide you through some mobility drills. Don't want to go through the hassle of finding lacrosse balls? Arriving just 15 minutes early to class and work on mobility and no, casual foam rolling while having a conversation does not count as mobility.
Crossfit Del Mar let's reclaim good position, achieve better form on movements, and see some PRs!
- Coach Matt
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April Skill of the Month - Pull-ups
April 2, 2013, CFDM
When I first started Crossfit nearly 5 years ago, my one and only goal was to be able to do a dead hang pull-up.
CrossFit focuses on functional movements and a pull-up is definitely a functional movement. I would lay in bed and think about how cool it would be if I could pull my own body weight up. I would ponder the idea...what if I fell, say off a ledge of a cliff or building and I couldn't pull my own body weight up? Would I just fall to the depths below?! What if even worse, I needed to assist my kids in a life or death situation and I couldn't pull them up up to safety? With this in mind, I was determined to be able to do a pull-up.
With the help of my coaches, consistency, and determination, I was finally able to do a pull-up. It took me about 7 months to do one. Then, of course I wanted more. With one pull-up under my belt, I was able to do more then learn how to do kipping pull-ups. Funny thing about CrossFit, as soon as you achieve your goal, you immediately set another goal, it's almost never ending. I guess that what makes CrossFit so fun! Not only are you improving your fitness, you are also continually improving functional movements. (You should see me move furniture or carry in groceries!)
For the month of April we will be focusing on the pull-up. We want to be sure all of our members can pull themselves up if they are about to fall off a cliff! We will practice strict pull-ups (dead hang), butterfly, kipping, and all sorts of modifications to help our members to achieve their pull-up goal.
If you think for one moment, you'll never be able to pull yourself up, think again. You can and you will! We have a long list of members that could not do a pull-up of any kind and thought the same thing. Now, they are dong several in a row over and over again in workouts. It might take a little time, but CrossFit Del Mar is here to help you!
Here's a great video from CrossFit headquarters and Kelly Starrett on the mechanics of the proper pull-up. Enjoy!
Coach Chrissy
CrossFit focuses on functional movements and a pull-up is definitely a functional movement. I would lay in bed and think about how cool it would be if I could pull my own body weight up. I would ponder the idea...what if I fell, say off a ledge of a cliff or building and I couldn't pull my own body weight up? Would I just fall to the depths below?! What if even worse, I needed to assist my kids in a life or death situation and I couldn't pull them up up to safety? With this in mind, I was determined to be able to do a pull-up.
With the help of my coaches, consistency, and determination, I was finally able to do a pull-up. It took me about 7 months to do one. Then, of course I wanted more. With one pull-up under my belt, I was able to do more then learn how to do kipping pull-ups. Funny thing about CrossFit, as soon as you achieve your goal, you immediately set another goal, it's almost never ending. I guess that what makes CrossFit so fun! Not only are you improving your fitness, you are also continually improving functional movements. (You should see me move furniture or carry in groceries!)
For the month of April we will be focusing on the pull-up. We want to be sure all of our members can pull themselves up if they are about to fall off a cliff! We will practice strict pull-ups (dead hang), butterfly, kipping, and all sorts of modifications to help our members to achieve their pull-up goal.
If you think for one moment, you'll never be able to pull yourself up, think again. You can and you will! We have a long list of members that could not do a pull-up of any kind and thought the same thing. Now, they are dong several in a row over and over again in workouts. It might take a little time, but CrossFit Del Mar is here to help you!
Here's a great video from CrossFit headquarters and Kelly Starrett on the mechanics of the proper pull-up. Enjoy!
Coach Chrissy
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March Paleo Challenge and Double Unders is skill
March 1, 2013, CFDM
CrossFit DelMar Spring Paleo Challenge Begins March March 1st! Our skill this month is double unders! Let's do this!
We are going to use a different format for this year's Spring Paleo Challenge. We will not be doing a weigh in or body measurements this time.
Each person participating is required to run 1 mile (time notated), 2 minute max pull-ups and 2 minute max push-ups. This will be done in beginning of paleo challenge and end. The difference in making your second time better will be used as a tie breaker in this competition.
Each participant will have a "buddy". You will be set up with somebody who works out at same times. You support each other and the team with the most points and best time improvement on mile run/2 min maxes wins!
There is a $10 participation fee and must be paid before the challenge begins. Please pay the manager on duty.
We will take a before and after photo. (will not be shared with anyone other than cfdm staff)
Your name will be posted on the board for everyone to see the points and who is participating.
Each day will be listed on the board and the following points will be noted. (The member notes the points, honor system)
3 points Paleo all day with no cheating (you cheat no points!!)
2 points for coming into the box and wodding (trainer that day confirms)
May the best team win!
Nutrition lecture goes this Saturday, March 2nd, at noon. Dr. Devin Shea will be speaking in the Family Room. We will also be posting links to some great recipes! Please share your favorite recipe under comment section.
We are going to use a different format for this year's Spring Paleo Challenge. We will not be doing a weigh in or body measurements this time.
Each person participating is required to run 1 mile (time notated), 2 minute max pull-ups and 2 minute max push-ups. This will be done in beginning of paleo challenge and end. The difference in making your second time better will be used as a tie breaker in this competition.
Each participant will have a "buddy". You will be set up with somebody who works out at same times. You support each other and the team with the most points and best time improvement on mile run/2 min maxes wins!
There is a $10 participation fee and must be paid before the challenge begins. Please pay the manager on duty.
We will take a before and after photo. (will not be shared with anyone other than cfdm staff)
Your name will be posted on the board for everyone to see the points and who is participating.
Each day will be listed on the board and the following points will be noted. (The member notes the points, honor system)
3 points Paleo all day with no cheating (you cheat no points!!)
2 points for coming into the box and wodding (trainer that day confirms)
May the best team win!
Nutrition lecture goes this Saturday, March 2nd, at noon. Dr. Devin Shea will be speaking in the Family Room. We will also be posting links to some great recipes! Please share your favorite recipe under comment section.
Comments:
Chrissy Mar 2, 2013 http://www.suesnutritionbuzz.com/2013/03/01/curried-butternut-squash-soup-with-coconut-oil/
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February Skill of the month - ROWING and RUNNING
February 1, 2013, CrossFit Del Mar
Are you ready to become an even better rower and runner?!
If so, you are in luck...we have two skills for the month of February, rowing and running.
We will be taking our members through all kinds of fun drills to help improve their running and rowing. We found over the years most crossfitters hate to run. Running should be thought of as the "break" in the workout. When you don't run properly, you can cause injury to your body. Everything from shin splints to ankle issues. We will be embracing the figure four running style recommended by Brian Mackenzie at CrossFit Endurance. We want you to get excited when you see running in the workout of the day and race to the CFDM!
Rowing is another part of crossfit's metabolic conditioning program and if you don't row properly, it can suck the life right out of you during a workout. One of the of the most common mistakes in rowing is people pull more with their arms than their legs. It's a simple three step process... push off with your legs (arms straight/hips closed), when legs straighten open your hips, then finish with the pull of your arms. As soon as you bend your arms you start to lose your power. Sound familiar? Rowing is similar to the power clean, drive with your legs, open your hips and finish with your arms. We have a long list of drills to help your rowing become even more efficient. One good one is rowing without the straps and really focusing on the leg drive and keeping your heels down.
We are going to have a lot of fun in February with these skills. Check out the video below from Brian Mackenzie and let's see everyone become better rowers and runners in February!
If so, you are in luck...we have two skills for the month of February, rowing and running.
We will be taking our members through all kinds of fun drills to help improve their running and rowing. We found over the years most crossfitters hate to run. Running should be thought of as the "break" in the workout. When you don't run properly, you can cause injury to your body. Everything from shin splints to ankle issues. We will be embracing the figure four running style recommended by Brian Mackenzie at CrossFit Endurance. We want you to get excited when you see running in the workout of the day and race to the CFDM!
Rowing is another part of crossfit's metabolic conditioning program and if you don't row properly, it can suck the life right out of you during a workout. One of the of the most common mistakes in rowing is people pull more with their arms than their legs. It's a simple three step process... push off with your legs (arms straight/hips closed), when legs straighten open your hips, then finish with the pull of your arms. As soon as you bend your arms you start to lose your power. Sound familiar? Rowing is similar to the power clean, drive with your legs, open your hips and finish with your arms. We have a long list of drills to help your rowing become even more efficient. One good one is rowing without the straps and really focusing on the leg drive and keeping your heels down.
We are going to have a lot of fun in February with these skills. Check out the video below from Brian Mackenzie and let's see everyone become better rowers and runners in February!
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January Skill of the Month - BOX JUMPS
January 2, 2013, CFDM
January's skill of the month is mastering the box jump. The box jump is simply jumping up onto a box. We'll help you with the most efficient way to perform the box jump and increase the number of max reps. Box jumps are a great low impact exercise that helps increase your vertical jump, helps strengthen your legs, along with improving balance and agility.
Top 5 box jumps tips:
1. START SMALL: If you have never performed a box jump before, it's best to start with the smallest box offered or modifying the box jump by stepping up onto the box.
2. LAND LIGHT: When landing on the box, don't slam down onto the box. Box jumps are designed to be a low impact exercise. There are no benefits to a hard landing. Land softly and quietly on the mid-foot, rolling into the heels.
3. LAND ON TOP: After landing lightly onto the top of the box, please make sure that your feet are nicely positioned on the box. You don't want only your toes or the balls of your feet only hitting the top of the box, because it increases your chances of completing the box jump. There is nothing worse than not making the box jump and your shin slamming against the edge of the box. This can be extremely painful and it's nothing you want to experience. Be sure your feet fully land on the top of the box.
4. OPEN HIPS: When jumping up onto the box, be sure you open your hips at the top of the box.
5. JUMPING OFF BOX: Think of the beginning of the box jump starting from the top of the box. Instead of jumping up on the box, try popping off the box and as soon as you hit the ground, use the momentum to launch yourself right back onto the box. This is a great efficiency tip, which is covered nicely in the video below.
Please watch the video below, Matt Chan with CrossFit Headquarters does a great job breaking down the box jump. We look forward to helping our members tap into that explosive power each and every one of us has to master the box jump throughout the month January!
Top 5 box jumps tips:
1. START SMALL: If you have never performed a box jump before, it's best to start with the smallest box offered or modifying the box jump by stepping up onto the box.
2. LAND LIGHT: When landing on the box, don't slam down onto the box. Box jumps are designed to be a low impact exercise. There are no benefits to a hard landing. Land softly and quietly on the mid-foot, rolling into the heels.
3. LAND ON TOP: After landing lightly onto the top of the box, please make sure that your feet are nicely positioned on the box. You don't want only your toes or the balls of your feet only hitting the top of the box, because it increases your chances of completing the box jump. There is nothing worse than not making the box jump and your shin slamming against the edge of the box. This can be extremely painful and it's nothing you want to experience. Be sure your feet fully land on the top of the box.
4. OPEN HIPS: When jumping up onto the box, be sure you open your hips at the top of the box.
5. JUMPING OFF BOX: Think of the beginning of the box jump starting from the top of the box. Instead of jumping up on the box, try popping off the box and as soon as you hit the ground, use the momentum to launch yourself right back onto the box. This is a great efficiency tip, which is covered nicely in the video below.
Please watch the video below, Matt Chan with CrossFit Headquarters does a great job breaking down the box jump. We look forward to helping our members tap into that explosive power each and every one of us has to master the box jump throughout the month January!
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December Skill of Month is ROPE CLIMB
December 2, 2012, CFDM
Is everybody ready to get their rope climb in the month of December?! Our skill of the month is rope climb. If you already have your rope climb, you will be working on different rope climb techniques, climbing the rope in a L-sit or not using your legs at all. For those who are just starting out, we'll have all kinds of great modifications for you to help you achieve reaching the top!
Here are a couple rope climb tips and please watch the video below. It's a great tutorial on how to rope climb from Crossfit Headquarters.
CrossFit Rope Climbing Tips
1. Use your legs and let your arms do minimal work.
2. Use the dominant leg to wrap around the rope, and the rope is secured by stepping on it with the free leg.
3. Use the rope as a ladder, stepping up the rope.
4. Look at your feet if you need to when you climb. Helps save time from losing or trying to find the rope.
5. Wearing the right shoes is very important. Shoes that have slick edging are not good. Only shoes are unbelievably easy because of the edge of the shoes are so hard and the latch onto the rope. If you are really struggling, you might want to rethink the shoes you are wearing. The trainers will help you determine if the shoes you are using will make this skill easier or more challenging.
6. Chalk up...it helps!
7. Long socks and long shorts or leggings is a must. Otherwise you will get nasty rope burns. Proper clothing is a must.
8. If you feel like you can't make the top, don't try. Going up a short distance during your practice sessions is great.
9. Don't let go of the rope.
Let's do this! 3, 2, 1 Go!
Here are a couple rope climb tips and please watch the video below. It's a great tutorial on how to rope climb from Crossfit Headquarters.
CrossFit Rope Climbing Tips
1. Use your legs and let your arms do minimal work.
2. Use the dominant leg to wrap around the rope, and the rope is secured by stepping on it with the free leg.
3. Use the rope as a ladder, stepping up the rope.
4. Look at your feet if you need to when you climb. Helps save time from losing or trying to find the rope.
5. Wearing the right shoes is very important. Shoes that have slick edging are not good. Only shoes are unbelievably easy because of the edge of the shoes are so hard and the latch onto the rope. If you are really struggling, you might want to rethink the shoes you are wearing. The trainers will help you determine if the shoes you are using will make this skill easier or more challenging.
6. Chalk up...it helps!
7. Long socks and long shorts or leggings is a must. Otherwise you will get nasty rope burns. Proper clothing is a must.
8. If you feel like you can't make the top, don't try. Going up a short distance during your practice sessions is great.
9. Don't let go of the rope.
Let's do this! 3, 2, 1 Go!
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HANDSTAND PUSH-UPS! November skill of the month.
October 31, 2012, CFDM
Our skill of the month for November is handstand push-ups. We'll be building a core strength piece into our mobility warm-up throughout the month to help our members build stronger core strength so they can perform the handstand push-ups or handstand holds better than ever. If you are not comfortable doing a handstand against the wall, we'll set you up with a box to build on your strength and comfort level of being upside down. If you've never done it, we know, it's an awkward feeling and we'll help you get over that hurdle.
Practice, practice, practice! One of the best things about handstand push-ups is that you can practice these at the gym and at home too! We've found that over half our members say they can't do handstand holds, not because they aren't strong enough, it's because they are afraid of kicking their feet up against the wall and holding themselves up. We promise you, that big brick wall we have in our gym isn't going anywhere!
A true RX handstand push-up is only legit when your head touches the floor. Another way to perform a RX push-up is using an abmat with two plates on each side of the mat and your head compressing the mat. We'll show you and you can try all kinds of different modifications to excel at the handstand push-up. For those of you that are just an inch or two away from your head touching the floor, we'll be sure you have it by the end of November. We hope to see lots of members RXing the handstand push-ups!
Please take a look at this video by Chris Spealler. This video has a lot of great efficiency tips. You may find out that with a little correction in your hand positioning and placement of your head, that your head touches the ground a lot easier. Let's do this! 3, 2, 1 GO!
Practice, practice, practice! One of the best things about handstand push-ups is that you can practice these at the gym and at home too! We've found that over half our members say they can't do handstand holds, not because they aren't strong enough, it's because they are afraid of kicking their feet up against the wall and holding themselves up. We promise you, that big brick wall we have in our gym isn't going anywhere!
A true RX handstand push-up is only legit when your head touches the floor. Another way to perform a RX push-up is using an abmat with two plates on each side of the mat and your head compressing the mat. We'll show you and you can try all kinds of different modifications to excel at the handstand push-up. For those of you that are just an inch or two away from your head touching the floor, we'll be sure you have it by the end of November. We hope to see lots of members RXing the handstand push-ups!
Please take a look at this video by Chris Spealler. This video has a lot of great efficiency tips. You may find out that with a little correction in your hand positioning and placement of your head, that your head touches the ground a lot easier. Let's do this! 3, 2, 1 GO!
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October Skill is MUSCLE UP!
October 2, 2012, CFDM
In the gymnastic certification, the head gymnastic/crossfit coach stands by a set of rings, in front of a room full of crossfit trainers and demonstrates the muscle up. When he's done, he says, "When it comes to gymnastics and the muscle up, there's something here that all you crossfitters need to know...the muscle up is simply the way gymnasts get up on the rings!"
There is a long list of skills that us crossfitters continually work on. The muscle up is definitely in the top 10 of coolest and most difficult skills to tackle.
In August we focused on pistols and we saw so many members learning and performing unassisted pistols in August. September we focused on pull-ups, kipping, chest to bar, and butterfly pull-ups and again we saw members of all ages (including our teens) master these moves. This month we expect to see a lot more members get their first muscle up! Don't worry, we'll be videoing these successes and posting them on our Crossfit Del Mar facebook page.
We have 30 days to help our members with each the individual movements required and progression of the muscle up. Therefore, some of you will continue to work on your deadhang, chest to bar pull-ups and ring dips. Once these movements are mastered and for those who already mastered these moves, we will focus on the false grip and progression of the muscle up. We have lots of exciting and fun ways to show our members how to do the muscle up and we guarantee several of you are going to get it!
Please take a look at the video below. This is a fantastic video by Carl (gymnastic wod) on a transition of the muscle up that we will be using throughout the month.
Who's ready to conquer the muscle up?! Let's do this!
There is a long list of skills that us crossfitters continually work on. The muscle up is definitely in the top 10 of coolest and most difficult skills to tackle.
In August we focused on pistols and we saw so many members learning and performing unassisted pistols in August. September we focused on pull-ups, kipping, chest to bar, and butterfly pull-ups and again we saw members of all ages (including our teens) master these moves. This month we expect to see a lot more members get their first muscle up! Don't worry, we'll be videoing these successes and posting them on our Crossfit Del Mar facebook page.
We have 30 days to help our members with each the individual movements required and progression of the muscle up. Therefore, some of you will continue to work on your deadhang, chest to bar pull-ups and ring dips. Once these movements are mastered and for those who already mastered these moves, we will focus on the false grip and progression of the muscle up. We have lots of exciting and fun ways to show our members how to do the muscle up and we guarantee several of you are going to get it!
Please take a look at the video below. This is a fantastic video by Carl (gymnastic wod) on a transition of the muscle up that we will be using throughout the month.
Who's ready to conquer the muscle up?! Let's do this!
Comments:
Manny Oct 2, 2012 You're on Chrissy!
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What a great weekend...
September 23, 2012, Manuel A. ColonPerez
Well like they say in show business... It's a wrap! And a successful one. CFDM had 50+ attendees this past weekend at the Level 1 trainer course presented by CrossFit HQ and what a weekend it was. The cast, the characters, and the energy was amazing to say the least. Not many boxes can say that the founder of CrossFit... yes, Greg Glassman, opened the course by a short brief about CrossFit's current status, the future, and reiterating CrossFit's mission and contribution to society. We are proud to be part of it and share it with you.
We also had Dave Castro show up. Who is Dave Castro? He is the Crossfit Games Director; the one that turns "the hopper" and puts together the events for the CrossFit Regionals and the CrossFit Games. So we had some heavy hitters on our "box" this weekend.
The crew of facilitators was unbelievable. They came from places as far as the Netherlands, some local to CA, and others from the East Coast. And all had something to say about what a nice place we have. One of the coaches was Andrea Ager who is a professional CrossFit athlete who had a couple of top five finishes in this year's games events. The rest of the crew have years of experience in CrossFit with different fitness backgrounds, and all have a passion for what they do. The participants were from all over the US. One of them drove 18hrs. from Mexico to make it! Talk about desire.
It was such a fun group. The HQ staff were really invested in the learning process and "down to earth". It was so much fun to see them WOD during the lunch breaks and hang out on Saturday at the end of the day. I heard that someone from the CrossFit del Mar staff was dancing some salsa with one of the HQ staff... Hmmmm. Give you a hint... The name rhymes with Esther. Oh, and the HQ staff member that she was dancing with is from the Netherlands! Don't ask me how the salsa music made it to the playlist.
There was so much work that went into this effort. Hats off to Mark, Esther, Kim, Chrissy, Jess, Matt, Bobby, Jen, Chris, and everyone that had a piece in the success of this event. Now we take all this knowledge to make us better trainers and give you the level of service and commitment that you expect from us. Stay tuned for more exciting stuff coming up.
Let's go!
We also had Dave Castro show up. Who is Dave Castro? He is the Crossfit Games Director; the one that turns "the hopper" and puts together the events for the CrossFit Regionals and the CrossFit Games. So we had some heavy hitters on our "box" this weekend.
The crew of facilitators was unbelievable. They came from places as far as the Netherlands, some local to CA, and others from the East Coast. And all had something to say about what a nice place we have. One of the coaches was Andrea Ager who is a professional CrossFit athlete who had a couple of top five finishes in this year's games events. The rest of the crew have years of experience in CrossFit with different fitness backgrounds, and all have a passion for what they do. The participants were from all over the US. One of them drove 18hrs. from Mexico to make it! Talk about desire.
It was such a fun group. The HQ staff were really invested in the learning process and "down to earth". It was so much fun to see them WOD during the lunch breaks and hang out on Saturday at the end of the day. I heard that someone from the CrossFit del Mar staff was dancing some salsa with one of the HQ staff... Hmmmm. Give you a hint... The name rhymes with Esther. Oh, and the HQ staff member that she was dancing with is from the Netherlands! Don't ask me how the salsa music made it to the playlist.
There was so much work that went into this effort. Hats off to Mark, Esther, Kim, Chrissy, Jess, Matt, Bobby, Jen, Chris, and everyone that had a piece in the success of this event. Now we take all this knowledge to make us better trainers and give you the level of service and commitment that you expect from us. Stay tuned for more exciting stuff coming up.
Let's go!
Comments:
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CrossFit Level 1 Trainer Course
September 15, 2012, Manuel A. Colon-Perez
CrossFit del Mar is excited, more like thrilled about the great opportunity to host the CrossFit Level 1 Trainer Course presented by CrossFit Headquarters. As you know this event will take place next week Saturday and Sunday, September 22 & 23. There will be NO class both days.
We expect to have approximately 100 participants. Some are from CA, others may come from out of state. Just to give you an idea of how popular this certification course is... When CFDM signed up to be a host the course filled within 48 hours! I counted 94 courses all over the United States alone of which 67 are sold out; that's 71%... Whao!
The growth of CrossFit is exponential. There are trainer courses in Canada, Europe, Australia, New Zealand, Asia, Africa, Central and South America.
The Level 1 Trainer Course is an introductory course on CrossFit's methodology, concepts, and movements. The course includes classroom instruction on: CrossFit's conceptual framework, CrossFit's foundational movements, programming to optimize training results, and nutrition strategies to support fitness.
We want to provide you the most qualified coaches with a wealth of knowledge and experience to support your fitness goals. I invite you to click on the link below to see what happens during the course.
CrossFit is an open source community... What does this mean? That we share our knowledge with the world.
Let's Go!
We expect to have approximately 100 participants. Some are from CA, others may come from out of state. Just to give you an idea of how popular this certification course is... When CFDM signed up to be a host the course filled within 48 hours! I counted 94 courses all over the United States alone of which 67 are sold out; that's 71%... Whao!
The growth of CrossFit is exponential. There are trainer courses in Canada, Europe, Australia, New Zealand, Asia, Africa, Central and South America.
The Level 1 Trainer Course is an introductory course on CrossFit's methodology, concepts, and movements. The course includes classroom instruction on: CrossFit's conceptual framework, CrossFit's foundational movements, programming to optimize training results, and nutrition strategies to support fitness.
We want to provide you the most qualified coaches with a wealth of knowledge and experience to support your fitness goals. I invite you to click on the link below to see what happens during the course.
CrossFit is an open source community... What does this mean? That we share our knowledge with the world.
Let's Go!
Comments:
Kim B. Sep 26, 2012 The Energy was High...Great Peeps great Times...Thats CrossFit!
Mark N Sep 25, 2012 le and crazy fit. I'm on fire. And my muscles hurt like I was actually on fire...
Mark N Sep 25, 2012 Wow. That was amazing. Seeing Greg Glassmen and Dave Castro and all the fit people and the trainers... The trainers were super knowledgeab
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The Art of Competing
August 2, 2012, CFDM
Days, months, and even after years of crossfitting, if anxiety still sets in prior to a crossfit workout, please keep in mind you are not alone!
How is it that we all still get a little anxious before crossfitting?
It's because every crossfit workout you do is a competition. It's a competition with yourself both mentally and physically, not to mention the fact you're competing alongside your peers. Every time you walk through the door at CrossFit Del Mar, you are a competitor and an athlete ready to take on the challenge!
Here's a a couple fun tips that we've come up with to help you become an even better athlete:
1. Sometimes the biggest challenge is going to CFDM. There's probably a million other things that you should be or need to be doing. Just by being at CFDM to workout, you've already succeeded!
2. Really focus on stretching and warming up. This step must be taken very seriously to avoid injury and perform at your highest potential.
3. Look closely at the WOD (work out of the day). Build up your confidence by thinking about another wod you did that was harder and even more challenging. You know you can do this and go into with the mindset that you've done harder and YOU GOT THIS!
4. During the wod, pace yourself! Pay attention to your breathing. If you start breathing too hard, slow down a bit, but don't stop...keep moving and breathing. Simple but crucial advice.
5. Don't worry about what everyone else is doing. Focus on your own efficiency, form, breathing, and pace. Get into a zone, your zone.
6. When the thought comes into your head that you're done and you're ready to quit, quickly dismiss it and go harder!
7. When things start getting really uncomfortable, just know it probably feels the same for everyone else and again, push through it, it will be all over soon.
8. If you need to catch your breath, don't put your head down and hunch over. You are mentally and physically giving your body the message that this sucks and you are losing control. When catching your breath, stand tall, breath, and keep moving.
9. When the wod is over, be proud of what you accomplished. Turn your attention to your fellow athletes, cheer them on and show your support. Stretch out together and enjoy the adrendaline rush you all just experienced and enjoy the cool down.
10. Each workout is a competition and every workout you complete, you already won! Stay consistent with your workouts and maintain a healthy/clean diet.
Additionally, here's a couple of our favorite quotes that can easily apply to you as CrossFit athlete...enjoy!
One shouldn't be afraid to lose; this is sport. One day you win; another day you lose. Of course, everyone wants to be the best. This is normal. This is what sport is about. This is why I love it.
- Oksana Baiul, Olympic Gold Medalist Figure Skater
What you get by achieving your goals is not as important as what you become by achieving your goals.
- Henry David Thoreau
If you're going through hell, keep going.
-Winston Churchill
I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan
Most people never run far enough on their first wind to find out they've got a second.
-William James
How is it that we all still get a little anxious before crossfitting?
It's because every crossfit workout you do is a competition. It's a competition with yourself both mentally and physically, not to mention the fact you're competing alongside your peers. Every time you walk through the door at CrossFit Del Mar, you are a competitor and an athlete ready to take on the challenge!
Here's a a couple fun tips that we've come up with to help you become an even better athlete:
1. Sometimes the biggest challenge is going to CFDM. There's probably a million other things that you should be or need to be doing. Just by being at CFDM to workout, you've already succeeded!
2. Really focus on stretching and warming up. This step must be taken very seriously to avoid injury and perform at your highest potential.
3. Look closely at the WOD (work out of the day). Build up your confidence by thinking about another wod you did that was harder and even more challenging. You know you can do this and go into with the mindset that you've done harder and YOU GOT THIS!
4. During the wod, pace yourself! Pay attention to your breathing. If you start breathing too hard, slow down a bit, but don't stop...keep moving and breathing. Simple but crucial advice.
5. Don't worry about what everyone else is doing. Focus on your own efficiency, form, breathing, and pace. Get into a zone, your zone.
6. When the thought comes into your head that you're done and you're ready to quit, quickly dismiss it and go harder!
7. When things start getting really uncomfortable, just know it probably feels the same for everyone else and again, push through it, it will be all over soon.
8. If you need to catch your breath, don't put your head down and hunch over. You are mentally and physically giving your body the message that this sucks and you are losing control. When catching your breath, stand tall, breath, and keep moving.
9. When the wod is over, be proud of what you accomplished. Turn your attention to your fellow athletes, cheer them on and show your support. Stretch out together and enjoy the adrendaline rush you all just experienced and enjoy the cool down.
10. Each workout is a competition and every workout you complete, you already won! Stay consistent with your workouts and maintain a healthy/clean diet.
Additionally, here's a couple of our favorite quotes that can easily apply to you as CrossFit athlete...enjoy!
One shouldn't be afraid to lose; this is sport. One day you win; another day you lose. Of course, everyone wants to be the best. This is normal. This is what sport is about. This is why I love it.
- Oksana Baiul, Olympic Gold Medalist Figure Skater
What you get by achieving your goals is not as important as what you become by achieving your goals.
- Henry David Thoreau
If you're going through hell, keep going.
-Winston Churchill
I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan
Most people never run far enough on their first wind to find out they've got a second.
-William James
Comments:
Nancy S Sep 7, 2012 Great blog! I need to focus more on pacing myself and not hunching over to catch my breath! Thanks for the tips :)
Sandy S Sep 7, 2012 Excellent blog! I struggle with the mental aspect of our intense workouts, so I really appreciate these tips.
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JUNE PALEO Challenge Winners are...
July 8, 2012, CFDM
Our June Paleo Challenge was a HUGE success!
We had 40 of our members participate. Next round we expect even more! Each member was put on a team and our coaches were in charge of their success. Losing teams/coaches will be coaching in their favorite superhero attire for a week!
The winners are...
1st Place: Kim's Team!
All of Kim's team lost weight, body fat, and progressed in their workout times. All of her team players stayed with it too! Her team was the only team that NOBODY dropped out of the challenge. Way to go Kim keeping your team motivated and disciplined! Unfortunately, we will not be seeing Kim in her favorite Super Hero costume:(
2nd Place: Chrissy's Team
Chrissy's team lost 40 lbs! Chrissy's team also had the widest margin of beating their initial Helen times. Way to go Chrissy's Team!
3rd Place: Coach Chris
Coach Chris had the most amount of weight lost combined! 40.5 pounds! He also had the overall winner on his team. Coach Chris' team also had the highest percentage of fat lost too! His team did awesome, but having even one member fizzle out took his team out of 1st or 2nd place. We are counting on Chris to go for it again next time!
4th Place: Coach Jen
Jen's team also made huge strides in improving their helen wod times. Jen you rock! We are expecting you to come back stronger than ever next round. We are all looking forward to seeing you in your super hero costume! Yes, will be posting pics!
OVERALL WINNER: Eric M.
Eric lost 16.5 pounds and beat his original helen time by 3:27 minutes!
On July 8th, we announced the winners and had a Paleo team throw down. Good times had by all! The paleo dishes shared were unbelievable and the team wod was ridiculously fun! Check out the pics and feel free to comment!
We had 40 of our members participate. Next round we expect even more! Each member was put on a team and our coaches were in charge of their success. Losing teams/coaches will be coaching in their favorite superhero attire for a week!
The winners are...
1st Place: Kim's Team!
All of Kim's team lost weight, body fat, and progressed in their workout times. All of her team players stayed with it too! Her team was the only team that NOBODY dropped out of the challenge. Way to go Kim keeping your team motivated and disciplined! Unfortunately, we will not be seeing Kim in her favorite Super Hero costume:(
2nd Place: Chrissy's Team
Chrissy's team lost 40 lbs! Chrissy's team also had the widest margin of beating their initial Helen times. Way to go Chrissy's Team!
3rd Place: Coach Chris
Coach Chris had the most amount of weight lost combined! 40.5 pounds! He also had the overall winner on his team. Coach Chris' team also had the highest percentage of fat lost too! His team did awesome, but having even one member fizzle out took his team out of 1st or 2nd place. We are counting on Chris to go for it again next time!
4th Place: Coach Jen
Jen's team also made huge strides in improving their helen wod times. Jen you rock! We are expecting you to come back stronger than ever next round. We are all looking forward to seeing you in your super hero costume! Yes, will be posting pics!
OVERALL WINNER: Eric M.
Eric lost 16.5 pounds and beat his original helen time by 3:27 minutes!
On July 8th, we announced the winners and had a Paleo team throw down. Good times had by all! The paleo dishes shared were unbelievable and the team wod was ridiculously fun! Check out the pics and feel free to comment!
Comments:
Kim B. Jul 10, 2012 Good Arse Work to all our Members..Good Time's Too <3
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CrossFit Del Mar Paleo Challenge!
May 22, 2012, CrossFit Del Mar
What is Paleo?
The word "Paleo" derives from the Paleolithic era. Eating Paleo simply means eating the way our bodies were designed to eat back in the Paleolithic era (some people even call it the Caveman diet.)
Paleo consists of eating lean unprocessed meats (wild caught or grass fed preferred), fresh vegetables & fruits with some nuts & seeds (raw preferred) and EXCLUDES grains, dairy products, legumes, sweeteners, and processed oils.
Why Paleo?
There's tons of research online about eating Paleo. We highly suggest you research it and consult your doctor to be sure it's a good nutritional choice for you.
Bottom line is, if you want to lose fat, gain muscle, increase your energy, and feel better. . . Paleo is worth a try. Choosing to eat Paleo will eliminate anything and everything processed from your diet (yes, that includes alcohol).
How does the challenge work?
1. SIGN-UP: E-mail chrisanna@crossfitdelmar.com to sign up. This is the only way to sign up and the cut off is May 31st at 1:00 p.m.
2. COST: $10 cash to participate, money is due by May 31st.
3. ASSESSMENT: Between May 22 and May 31st 1:00 p.m. you will need to be weighed and body fat will be measured in the presence of one of the CFDM staff and you will need to complete the Helen WOD for time.
Helen WOD is 3 rounds for time: 400 meter run, 21 KB Swings (35/53), and 12 pull-ups. This WOD will be modified as needed.
You can do the Helen Wod in place of any scheduled WOD at on of our preset class times between now and May 31st. You will still warm up, cool down, and do strength piece with class, only substituting out the scheduled WOD for that particular day.
4. EAT PALEO: You will eat strict Paleo for 30 days. That's right we don't have any cheat meals or days built in. Dr. Devin Shea will be conducting a paleo presentation on what Paleo is and answering all your questions on Saturday, June 2nd at 11:00 a.m. at CrossFit Del Mar. If you haven't heard Dr. Shea speak before, you won't want to miss it.
Here's the KICKER...The trainers are on the hook for your success!
TEAMS: After our very strict cut-off of 1pm on May 31st, we will put all of the Paleo participant's names into a hat and each trainer will draw a name. Each trainer will then have a team they are responsible for.
ON THE TRAINER: It's the trainer's responsibility to you successfully completing the 30 day challenge. The losing team's trainer will be the one that pays for you not succeeding. Our list is growing, but so far the losing trainers will scrub the gym wearing their favorite super hero costume and teach two days in costume....
The trainer will do whatever it takes to help you succeed. We will be at your disposable for questions, recipes, list of what to eat and not to eat, and most importantly talking you out having that bite of cake or drinking a beer!
WINNER: The winning team will be determined by a highly sophisticated scoring system. Well not really that sophisticated...Each team will have a combined score of four categories; percentage of weight and body fat lost, percentage of improved Helen time from doing Helen pre-paleo and post paleo challenge, and the point system. We will also have one overall winner that will win $$$!
POINT SYSTEM: For every bite of non-paleo food or drink (sip), that has a point value of 5. It's an honor system, if you take a non-paleo bite you must notify your team leader/trainer. Trainers will not share how many points their team is incurring until it's over.
3, 2, 1 Go Paleo! Sign up today!
Please contact Chrisanna with any and all questions. chrisanna@crossfitdelmar.com
The word "Paleo" derives from the Paleolithic era. Eating Paleo simply means eating the way our bodies were designed to eat back in the Paleolithic era (some people even call it the Caveman diet.)
Paleo consists of eating lean unprocessed meats (wild caught or grass fed preferred), fresh vegetables & fruits with some nuts & seeds (raw preferred) and EXCLUDES grains, dairy products, legumes, sweeteners, and processed oils.
Why Paleo?
There's tons of research online about eating Paleo. We highly suggest you research it and consult your doctor to be sure it's a good nutritional choice for you.
Bottom line is, if you want to lose fat, gain muscle, increase your energy, and feel better. . . Paleo is worth a try. Choosing to eat Paleo will eliminate anything and everything processed from your diet (yes, that includes alcohol).
How does the challenge work?
1. SIGN-UP: E-mail chrisanna@crossfitdelmar.com to sign up. This is the only way to sign up and the cut off is May 31st at 1:00 p.m.
2. COST: $10 cash to participate, money is due by May 31st.
3. ASSESSMENT: Between May 22 and May 31st 1:00 p.m. you will need to be weighed and body fat will be measured in the presence of one of the CFDM staff and you will need to complete the Helen WOD for time.
Helen WOD is 3 rounds for time: 400 meter run, 21 KB Swings (35/53), and 12 pull-ups. This WOD will be modified as needed.
You can do the Helen Wod in place of any scheduled WOD at on of our preset class times between now and May 31st. You will still warm up, cool down, and do strength piece with class, only substituting out the scheduled WOD for that particular day.
4. EAT PALEO: You will eat strict Paleo for 30 days. That's right we don't have any cheat meals or days built in. Dr. Devin Shea will be conducting a paleo presentation on what Paleo is and answering all your questions on Saturday, June 2nd at 11:00 a.m. at CrossFit Del Mar. If you haven't heard Dr. Shea speak before, you won't want to miss it.
Here's the KICKER...The trainers are on the hook for your success!
TEAMS: After our very strict cut-off of 1pm on May 31st, we will put all of the Paleo participant's names into a hat and each trainer will draw a name. Each trainer will then have a team they are responsible for.
ON THE TRAINER: It's the trainer's responsibility to you successfully completing the 30 day challenge. The losing team's trainer will be the one that pays for you not succeeding. Our list is growing, but so far the losing trainers will scrub the gym wearing their favorite super hero costume and teach two days in costume....
The trainer will do whatever it takes to help you succeed. We will be at your disposable for questions, recipes, list of what to eat and not to eat, and most importantly talking you out having that bite of cake or drinking a beer!
WINNER: The winning team will be determined by a highly sophisticated scoring system. Well not really that sophisticated...Each team will have a combined score of four categories; percentage of weight and body fat lost, percentage of improved Helen time from doing Helen pre-paleo and post paleo challenge, and the point system. We will also have one overall winner that will win $$$!
POINT SYSTEM: For every bite of non-paleo food or drink (sip), that has a point value of 5. It's an honor system, if you take a non-paleo bite you must notify your team leader/trainer. Trainers will not share how many points their team is incurring until it's over.
3, 2, 1 Go Paleo! Sign up today!
Please contact Chrisanna with any and all questions. chrisanna@crossfitdelmar.com
Comments:
Kim B. Jul 10, 2012 Good Arse work everyone <3 Coach KIM
Chrissy May 23, 2012 If I remember correctly, Coach Chris Carlson's favorite super hero is captain underpants! I look forward to seeing that!
Kim B. May 23, 2012 BRING IT!!! MY TEAM's GONNA KICK ARSE!!! <3 Coach KIM!!!
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Strength Training- It really WORKS!
March 11, 2012, CFDM
The idea of lifting heavy weights may not appeal to you, because you might thing if you lift heavy you will look like the incredible hulk. But, if you look at the top CrossFit athletes (male and female), they do not resemble the incredible hulk at all. They're not only incredibly strong, they have bodies that most people only dream about.
HOW do you get stronger? For those of you think that the people you see fit and strong are due to either just good genetics or maybe some magical pill, I'm sorry to disappoint you. Building lean muscle mass takes work. The good news is that it doesn't take as much as you think. As long as you eat well, get plenty of sleep, and you are consistent with a strength training program, you will get stronger. Sound easy? It is!
There are thousands of different strength training programs. We decided to implement the linear progression strength program into each of our classes. The neat thing about strength training is that everybody has a different starting point and by doing this we found out immediately where that was for each person. We do this by showing our members the proper technique with a PVC pipe. Everybody can lift a PVC pipe, so this is always the best place to start! Some stay with the PVC pipe for awhile and gradually move into the PVC pipe filled with sand or metal rod. Others may start with a barbell and weight.
Next, we stay consistent with several movements, such as bench press, back squat, shoulder press, and deadlift. Consistency in strength training is vital! Our members would do 3 sets of 5 reps of one of the movements depending on the day and where they were in the linear progression.
As of this week, we implemented a new strength training program called, "The Wendler Program". Jim Wendler is the creator and author of "The Simplest and Most Effective Training System to Increase Raw Strength". I just looked up a photo of him and by the way I just found my incredible hulk! Jim is a three time letter winner at University of Arizona (football) and has squatted 1,000 lbs in competition according to his website www.jimwendler.com. We are on the first week of his strength training program after several weeks of a very success linear progression program.
How can we say the first strength training program we implemented was successful? Here's HOW...
Following along with the Wendler program, the first thing we do is find each of our member's 1 rep max (what's the most the can lift, keeping perfect form). Most of our members have never lifted anything before or if they did, it most certainly wasn't a couple hundred pounds.
The last couple nights at CrossFit Del Mar have been amazing!
All of our members are putting on lean muscle mass and getting strong! We have a wide variety of ages, anywhere from the age of 5 (who don't lift yet) to over 65! Some of our biggest highlights are seeing members that struggled with a push up just deadlift 135 lbs with ease, or a hard working dad of teens deadlift 305 lbs, or our ladies who never lifted any weight deadlift 215 lbs. All ages getting stronger. We look forward to staying on track with the Wendler Program and watching our members get stronger.
What is one of your strength goals?
Here's Jef Lepine deadlifting 365 lbs!
HOW do you get stronger? For those of you think that the people you see fit and strong are due to either just good genetics or maybe some magical pill, I'm sorry to disappoint you. Building lean muscle mass takes work. The good news is that it doesn't take as much as you think. As long as you eat well, get plenty of sleep, and you are consistent with a strength training program, you will get stronger. Sound easy? It is!
There are thousands of different strength training programs. We decided to implement the linear progression strength program into each of our classes. The neat thing about strength training is that everybody has a different starting point and by doing this we found out immediately where that was for each person. We do this by showing our members the proper technique with a PVC pipe. Everybody can lift a PVC pipe, so this is always the best place to start! Some stay with the PVC pipe for awhile and gradually move into the PVC pipe filled with sand or metal rod. Others may start with a barbell and weight.
Next, we stay consistent with several movements, such as bench press, back squat, shoulder press, and deadlift. Consistency in strength training is vital! Our members would do 3 sets of 5 reps of one of the movements depending on the day and where they were in the linear progression.
As of this week, we implemented a new strength training program called, "The Wendler Program". Jim Wendler is the creator and author of "The Simplest and Most Effective Training System to Increase Raw Strength". I just looked up a photo of him and by the way I just found my incredible hulk! Jim is a three time letter winner at University of Arizona (football) and has squatted 1,000 lbs in competition according to his website www.jimwendler.com. We are on the first week of his strength training program after several weeks of a very success linear progression program.
How can we say the first strength training program we implemented was successful? Here's HOW...
Following along with the Wendler program, the first thing we do is find each of our member's 1 rep max (what's the most the can lift, keeping perfect form). Most of our members have never lifted anything before or if they did, it most certainly wasn't a couple hundred pounds.
The last couple nights at CrossFit Del Mar have been amazing!
All of our members are putting on lean muscle mass and getting strong! We have a wide variety of ages, anywhere from the age of 5 (who don't lift yet) to over 65! Some of our biggest highlights are seeing members that struggled with a push up just deadlift 135 lbs with ease, or a hard working dad of teens deadlift 305 lbs, or our ladies who never lifted any weight deadlift 215 lbs. All ages getting stronger. We look forward to staying on track with the Wendler Program and watching our members get stronger.
What is one of your strength goals?
Here's Jef Lepine deadlifting 365 lbs!
Comments:
Esther M Mar 22, 2012 Nice Job Jeff!!
Cam C Mar 13, 2012 OHS 135# with perfect form
Chrissy Mar 13, 2012 Mine is to deadlift 300 lbs with perfect form!
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